Exercising With Elbow Pain: Your Guide to Gym Equipment

1. 🎯 Quick Start Guide
2. 🔧 Equipment Recommendations
1. ✅ RECOMMENDED EQUIPMENT
2. 🔄 NEUTRAL EQUIPMENT
3. 🚫 AVOID
3. 📋 The SLR Framework
4. ⚕️ When to Get Help
5. ⚠️ Safety Tips
Exercising With Elbow Pain: Your Guide to Gym Equipment

Exercising With Elbow Pain: Your Guide to Gym Equipment

  • Mihai Balan

  • 2 minute read

Living with elbow pain?

Exercise can help strengthen supporting muscles when done correctly.

Research shows that targeted exercise therapy is both safe and effective for elbow pain management, including tennis and golfer's elbow.

🎯 Quick Start Guide

  • Start with gentle movements

  • Exercise 2-3 times per week

  • Begin with basic wrist exercises

  • Keep pain between 0-5 on a 10-point scale

  • Focus on proper form

🔧 Equipment Recommendations

✅ RECOMMENDED EQUIPMENT

➡️ Cardiovascular Machines

Recumbent Bike

  • Perfect for: Low-impact cardio

  • Time: 10-15 minutes

  • Form: Keep elbows relaxed

  • Start with: 5-10 minutes

  • Maintain neutral wrist position

Rowing Machine

  • Perfect for: Full-body workout

  • Time: 10-15 minutes

  • Form: Control movement

  • Start with: 5 minutes

  • Focus on leg drive

➡️ Resistance Machines

Leg Press

  • Perfect for: Lower body strength

  • Start with: 2 sets of 8-12 reps

  • Form: Use handles minimally

  • Focus: Lower body only

Leg Extension

  • Perfect for: Quad strength

  • Start with: Light weights

  • Form: Control movement

  • Avoid locking knees

🔄 NEUTRAL EQUIPMENT

Elliptical

  • Use with caution

  • Keep elbows relaxed

  • Maintain neutral grip

  • Start: 5 minutes

  • Progress gradually

Lower Body Machines

  • Safe while elbow heals:

    • Abductor/Adductor

    • Seated Leg Curl

    • Calf Raise

🚫 AVOID

High-Risk Equipment:

  • Lat Pulldown

  • Seated Row

  • High Pull Machine

  • Chest Fly

  • Shoulder Press

  • Treadmill (handrail gripping)

📋 The SLR Framework

If pain exceeds 5/10, adjust in this order:

S - Speed

  • Slow down movements

  • Use controlled motion

  • Take 2-3 seconds per rep

L - Load

  • Reduce weight immediately

  • Focus on form

  • Start with minimal weight

R - Range

  • Decrease range of motion

  • Stay within pain-free range

  • Avoid end-range movements

⚕️ When to Get Help

Contact your GP if:

  • Pain persists more than 2 weeks

  • Pain affects daily activities

  • Elbow feels stiff in morning

  • Weakness in grip

  • Numbness or tingling

⚠️ Safety Tips

  • Do specific elbow exercises daily

  • Use elbow support if needed

  • Take breaks every 15-20 minutes

  • Ice after exercise if needed

  • Avoid gripping too tightly

  • Maintain neutral wrist position

  • Progress gradually over 8-12 weeks

Related Posts